Tanthauzo:
Mitengoyi ndi gulu la minofu ndi matumbo awo kumbuyo kwa phazi lakumtunda. Amaphatikizapo ma biceps femoris, semitendinosus, ndi semimembranosus. Zing'onoting'ono zimagwedeza bondo, zimadula mwendo, ndikuwonjezera chiuno kumbuyo kwa thupi. Zimagwiritsidwa ntchito kuyenda ndi kuthamanga.
Khalid
Zitsanzo: Kuvulala kwa phokoso ndiko kuvulaza minofu kawirikawiri pamaseŵera.Tengani kufufuza kwathunthu kwa nkhanza zopweteka zomwe zimayambitsa ndi njira zothandizira.
Anatomy ya Misampha ya Hamstring
Minofu yam'mimba imayambira, komwe imayendera mafupa, pa chifuwa cha mchiuno (nthawi zambiri chimatchedwa mafupa omwe amakhalapo) ndi mzere wa aspera wa chikazi. Mphepete mwa nyundo pansi pambali pa bondo. Mitsempha yambiri yamkati, semimembranosus, imayika pa condyle yapakati ya tibia bone. Semitendinosus imayika pa gawo lapamwamba la tibia yapakati. Nsalu yotchedwa lateral hamstring, biceps femoris, imayika pambali yotsalira. Amadzimvera chisoni ndi mitsempha yambiri.
Kodi Zimamangidwa Bwanji?
Mumagwiritsa ntchito zitsulo kuti muziyenda, kuthamanga ndi kudumphira. Amasinthasintha bondo ndikukulitsa chingwe. Pachiyambi cha sitepe iliyonse. Poyenda ndi kuthamanga, iwo amatsutsana ndi mitsempha ya quadriceps pochita kuchepetsa kupindika kwa mawondo. Chifukwa chakuti mitengoyi imachokera pamapapo, amakhala nthawi yokhala pansi, ndipo nthawi yayitali imakhudza ntchito yawo.
Hamstring Zochita
Mitengoyi imagwiritsidwa ntchito poyenda kapena kuthamanga. Kuchita nawo ntchitoyi kumapangitsa kuti thupi likhale labwino. Izi zikhoza kukhala zofunikira kuti anthu azichita masewera olimbitsa thupi, zomwe zimayendera quadriceps. Kuwonjezera pa kukula kwa quadriceps kumafuna kukhala koyenera ndi kugwiritsa ntchito hamstrings.
Kukhalitsa kwaokha ndi zochitika zapakompyuta za hamstrings zingagwiritsidwe ntchito pokonzanso kapena kumangirira thupi. Zochita zomwe zimaphatikizapo kupindika kwa mawondo ndi kuwonjezeretsa nsonga zimagwiritsidwa ntchito pomanga misomali.
- Maphunziro a Hamstring : Zochita zolimbitsa nyundo ndi rehab pambuyo pa kuvulaza nyamakazi.
- 12 Hamstring Zozizira : Sungani chizoloŵezi chanu chokhala ndi masewera olimbitsa thupi omwe mumagwiritsa ntchito masewera olimbitsa thupi, mpando, masewera olimbitsa thupi, dumbbells, barbell kapena kettlebell.
- Phunzitsani Zojambula Zanu: Zochita zolimbitsa thupi zimaphatikiziranso dumbbell deadlifts.
Hamstring Imayenda
Kusinthasintha kwa phokoso n'kofunika kwa othamanga ndipo kungathandize kupewa kuvulaza ndi kuchepetsa kupweteka kwa minofu mutatha kuchita masewera olimbitsa thupi. Nkhono zam'mimba zingamveke ngati kuyenda kochepa pamene akuwongolera bondo kapena chingwe kumbuyo kwa bondo. Zingwe zamphongo zimakhala zachizoloŵezi zowonongeka komanso zosasinthasintha.
- Zithunzi Zinayi Zojambula : Zithunzi zinayi zomwe zimapangidwa ndi malangizo.
- Kutambasula Hamstring ndi Chofunda Kapena Chinsalu : Kutambasula uku kumachitika pamene wagona pansi.
- Zojambula Zojambula Zowonongeka Kwambiri : Zisanu zokhazokha zowononga kupweteka kwapadera ndikupangitsa kuti hamstrings zisinthe.
Kuvulala Kwambiri
Mitengoyi imamenyedwa pamaseŵera monga mpira, mpira, mpira wa basketball ndi tennis komwe kumayendetsedwa kumayambira mofulumira ndi kuyima. Manyowa amakoka, amakoka, ndi misonzi ndizofala, ndi kupweteka kwakukulu kusonyeza kuvulaza. Kuvulala kobwerezabwereza kwa kuthamanga kapena kuthamanga kungakhalenso chifukwa cha kupweteka kwa pakhosi.
- Kuvulala Kwambiri ndi Mmene Mungachitire Zinthu : Mankhwala amtundu wa masewera osiyanasiyana okhudza kuvulala, kuchititsa, kuchiza ndi kupewa.
- Zowonongeka ndi Zowonongeka: Momwe mungadziwire ndi kuvulaza nkhonya.
- Thandizo lachilengedwe la kuvulala kwa phokoso: Momwe wothandizira angagwiritsire ntchito pokonzanso zovulaza.